Q: Run Flat

PAX: Geppetto
Fun Run
SEC
Myrtle
Piggyback
Baby Daddy (FNG)
Buzzard
OneHit
Free Bird
Downy
Sub
Big Chic
Run Flat
Scooter

INTRO:
Disclaimer
5 Core
Mission Statement

WARM-O-RAMA:
Merkins – 20 OYO
Daisey Pickers – 15 IC
Willie Mays Hays – 15 IC
Little Arm Circles – 15 IC
Big Arm Circles – 15 IC
Chinooks – 20 IC

THE THANG:
YHC was so spent and sore from all the fun Saturday that I decided we were going to mosey the least amount possible – or so I thought.

PAX circled up and took turns pulling cards from the deck. Each card pulled determined the next exercise.

Numbers were the exercise. Suits were the reps. Faces and Aces were laps holding rucks a certain way.

**Numbers**
2 – Bent Over Rows
3 – Tricep Extensions
4 – Kettlebell Swings
5 – Squat Thrusters
6 – Upright Rows
7 – Curls
8 – Overhead Press
9 – Goblet Squats
10 – Squat w/ ruck on back

**Suits**
Spades = 10 Reps
Diamonds = 15 Reps
Hearts = 20 Reps
Clubs = 25 Reps

**Faces and Aces were one lap through the parking lot**
Kings = Front Carry
Queens = Left Farmers Carry
Jacks = Right Farmers Carry
Aces = Overhead Carry

We completed 23 sets before it was time for Marry. Somehow we found ever Ace in the deck…

MARY:
ABC’s – OYO
Flutter Kicks – 33 IC
LBC’s – 30 OYO
High/Low Planks until 0600

COT:
Count-O-Rama, Name-O-Rama.
Announcements –
Downtown Macon Campout
Field Trip to DC for GrowRuck
Multiple 5k/10k events

Prayer/Praise –
Prayer for Geppetto and his family this morning at 10:00am
Prayer for Big Chic and work
Praise for Everly Rowland coming home today from the hospital today.